Jump, dip and jerk! Friday, June 18

Warm up: 3 rounds of Cindy

Strength: Back Squat (working off 90% of your 1RM)

  • Week 1: warm up, 75% x 5, 80% x 5, 85% x 5 (to failure)
  • Week 2: warm up, 80% x 3, 85% x 3, 90% x 3 (to failure)

WOD:

Thursday's track WOD was brutal. Just ask Lisa and Karen!
  • 25 Dbl unders
  • 10 ring dips
  • 1 clean & jerk
  • 20 Dbl unders
  • 10 ring dips
  • 2 clean & jerks
  • 15 Dbl unders
  • 10 ring dips
  • 3 clean & jerks
  • 10 Dbl unders
  • 10 ring dips
  • 4 clean & jerks
  • 5 Dbl unders
  • 10 ring dips
  • 5 clean & jerks